well done mate!
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debating between Carpathian peak +1 or +2, went with +2. 3x16 over-unders felt really good today. Well fueled last night and had 1 gel and a bottle of maltodextrin mix for this workout.
Considering I had an FTP bump two weeks ago, surprised that this workout felt manageable!
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Baird +2. A bit of a mess failing to load the correct version with bumped up power per WKO,. Concentration not quite there as i went with manual adjustments in 2nd and 3rd sets and my crucial beats went AWOL along the way. A little fail on the 1st interval of the last set with an extra bump up
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Carpathian peaks, yes. The ERG on my trainer is also not the best, and it does overshoot the over sections. Hard, hard, hard.
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Somewhere under that mess is Reinstein -2 
Nice over/under session. Always feels good when you’ve got a session like this in the bag.
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Carpathian Peak +1, was slightly nervous but went well, hard but didn’t destroy me. Maybe I’m due for a small FTP bump.
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Too tired to do the session I had planned but still wanted to do something productive, 30/30s is!
Bumping intensity as I went along on the second set was nice.
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This is baby Lamarck, which I’ll do next week, and it was more taxing than I remembered from the last time through SSB2. That’s fine. It’ll be fine.
I think I drafted Remco Evenepoel in Richmond for a bit. I was in an interval, he was probably in a recovery. 
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Brick session
If anyone has ever wondered about doing 6x400m interval runs after a long over/under session, I can confirm its a b*stard.
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It’s test week here. Ramp on Tuesday gave me my highest Ramp PR, 277 W. My go-to protocol is the 8 minute test and I wanted to see how they compared. I got a good nights sleep, fueled properly and got myself psyched up for another test.
I’m proud of myself. A month of basically zero structure, going through a break up, and dealing with all the other stuff we all are, I grabbed my best ever indoor FTP test result ever. 291 W. I’m pretty stoked.
I nailed the pacing pretty well, some jaggedness and a little rowdy on the second interval start but NP was 324 and 323 respectively. Not sure I could pace too much better.
I had a process goal when I started this year to hit a 300 W indoor FTP. I’m going to get it!
Thanks everyone here who is always supportive of listening to our individual process, it’s awesome!
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Seneca Rocks - bumped FTP up by 17 watts going into it, so was a bit nervous about how I’d get on. Legs a bit tired for the first interval after my double day yesterday. Coasted through after that though, so very happy. HR reflected my power zones a bit better - was definitely due the bump. Short base run tomorrow.
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Stage 1 of a 3 day virtual stage race (we gave some flexibility to allow the TT today or tomorrow).
First marker on the board at 26:38 but that will certainly be blown away by some of the bigger engines in the club. Regardless… it was nice to (very temporarily) be the GC lead 
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Oof - that was hard work! I suspect my FTP may be a little high. I got through it so we’ll see if I have to sacrifice my vanity on the altar that is Carpathian Peak +2 on Saturday!
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thanks!!!
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Nice work. Those long sweet spot workouts are tough.
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After 5 VO2 max workout and some hardcore gardening it is amazing how I missed these longer, stready workouts - I was really craving for one. Today easy 4x20@90. HR surprinsigly low in tempo zone, legs felt good - very pleasant and relaxing.
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First workout with new FTP, felt really good.
Had a hickup when the trainer locked on 127% in the third set and wouldnt drop down to the recovery, had to stop pedaling for it to unlock.
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Ramp test. Went from 241 to 254!
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